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The Best Vegan Sources of Iron

The Best Vegan Sources of Iron

Vegans don’t have to worry about getting left behind in terms of iron sources. There are plenty of plant-based iron sources, such as the following:

  • Sea moss
  • Lentils
  • Soybeans, tempeh, natto, and tofu
  • Mulberries
  • Olives
  • Dark chocolate
  • Coconut milk
  • Molasses
  • Mushrooms
  • Tomato paste
  • Potatoes
  • Leafy greens
  • Some nuts like almonds, cashews, pine nuts, and pistachios
  • Chickpeas and black-eyed peas
  • Prune juice

Here’s a bit more about the common sources of plant-based iron:

Legumes: These are the popular protein sources for vegans, but they also hold a lot of non-heme iron. All legumes contain iron, but soybeans and lentils contain the highest amount. They have 50 to 85 percent of your recommended dietary intake per cup, but they must be boiled or cooked to maximize their benefits. 

Grains: Cereals and grains, fortified or otherwise, are excellent sources of iron for those on a plant-based diet. Whole grains contain the highest amount of iron since they aren’t processed or removed of other vital nutrients.

Fruits and vegetables: Green leafy vegetables like spinach are rich in iron. In fact, 100 grams of spinach has two to three times the amount of iron found in 100 grams of chicken, salmon, and eggs. They’re also easy to integrate into your diet through soups, stir-fries, and smoothies. 

Sea moss, in particular, is full of iron. They’re also full of other vital nutrients like protein, fiber, calcium, magnesium, zinc, and copper while being low in calories. It’s also a great source of iodine, which is essential for supporting optimal thyroid health. Taking 100 grams of sea moss can provide 50 percent of your recommended daily value of iron!

Vegans can get their recommended daily iron intake through plant-based sources, supporting optimal health without consuming animals and their by-products. By choosing these vegan sources of iron, you’ll enjoy a healthy body without packing on the calories!

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